Mon Jan 11, 2026 pm
- kennethjohnanderso
- 44 minutes ago
- 1 min read
If you are swimming tonight do this swim
Workout 1
10 x 75 (2 stroke A/2 stroke B
1) fist/drill/swim on 1:20
2) very long/50 build on 1:15
4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice, 4) 15/10
10 * 200
4 on fpp +20
3 on fpp +10
2 on fpp +5
1 on fpp
3 x 600-800
1) Alternate 2 strokes
2) Paddles every 4th 25 Fly or Breast
3) Maintain Breathing Pattern, Dolphin Kicks and SC
1) or 3) could be Pull
Workout 2
16 * 50
1-4) descend on :50
5-6) Kick on 1:10
7-8) Build on 1:00
repeat Stroke B
4 x thru
75 double turn/waterfall turn on 1:20
100 IM 8/10/1/6 kicks on 1:40
3 rounds
50 6 Kicks or 2K1P on 1:00 double arm back if rest is fly
100 long on 1:30
100 Build on 1:30
4 x 25 at 90% on :45
2 x 50 Kick fast on 1:00 leave early if needed
30s
4 x thru
200 Kick on 4:30 1) fast, 2) neg, 3) IM, 4) fast
Alphabet with 4 x leg raise and "shoulder/heel bridge" at vowels